Core strength and stability exercises strengthen your core muscles. When you have strong core muscles, it is easier for you to engage in several physical activities.
In this content, you will get the details you need about Gym Exercises for core strength and stability.
Let’s look at the different core strength workouts now
Gym Exercises for Core Strength and Stability
Here are gym exercises for core strength that you will enjoy doing if your aim is to strengthen your core muscles.
- Plank: This exercise for core strength a beginner’s step to start up with building your core muscles.
How to carry out Plank exercise
- Get in a press-up position
- Rest on your forearms and not your hands
- Ensure your back is straight and tense your abs and your glutes
- Hold for 10-30 seconds and don’t allow your hips to sag.
- Repeat 3–5 times
- Glute Bridge: for your core to be strong, you need strong set of glutes because strengthening your glutes will make your body look good.
How to carry out the Glute Bridge
- Lie flat on the floor with your legs bent
- Drive through your heels to push your hips upwards as far as you can go
- Pause and return to the starting position
- Dead Bug: The exercise is a good core exercise for you to begin with. They are good because you can hardly get them wrong and it is also a safe way to check how strong your core is.
How to carry out the Dead Bug
- Lie on your back with your hands above you and your feet up so your knees are at 90 degrees
- Straighten your leg till your heel is an inch from the floor
- Lower the opposite arm so it’s parallel to the floor
- Go back to your starting position and repeat with the other leg and arm
- Flutter Kicks: when you stretch your legs and hover your heels, you work on your core stabilizers in a safe position for your lower back.
How to carry out the Flutter Kicks
- Lie with your face down on a bench with your hips on the edge
- Stretch your legs off the back of the bench
- Squeeze your glutes and raise your legs till they are at the same level with your hips
- Lift your left leg higher than your right leg
- You then lower your left leg as you lift your right leg
- Ensure you keep a regulated movement at all times.
- Swimming Superman: While swimming is good for your core, a static extension of your hips and your upper back will strengthen your glutes and core.
How to carry out Swimming Superman
- Lie on your belly and hover your feet and arms slightly off the ground while you tense your abs and glutes
- Bring your hands toward your face and bend your elbows
- Start swimming
- Straighten your arms so your hands sweep out on either side
- Bring them back to your face again and back up
- Make sure they are hovering for the entire movement.
- Dragon Flag: When carrying out this exercise, it works on your upper body, glutes and some other parts of your body. The exercise builds your core strength.
How to carry out the Dragon Flag
- Lie back and hold the bench behind your head
- Bend your knees and kick your legs up towards the ceiling
- Bring your backside and back off the bench
- Gradually move your body back down to starting position
- Then repeat it
- Medicine Ball Slam: While this workout challenges the upper body, it works your core muscles well.
How to carry out Medicine Ball Slam
- Stand with your knees slightly bent holding a medicine ball above your head with your arms extended.
- Bend forward at the waist
- Use your core muscles to slam the ball against the floor about a foot in front of you
- Let your arms follow through so you don’t fall forward
- Catch the ball on its way back up and repeat.
- Hanging Leg Raises: These exercises can help you build your core muscles
How to carry out the Hanging Leg Raises
- Grab a pull-up bar and lower yourself into a dead hang
- Let your legs straighten and pull your pelvis back slightly
- Tighten your core and raise your legs till your thighs are perpendicular to your torso
- Hold and lower slowly back to the starting position
- L-sit: The L-sit is not for beginners but for people who can do it and it enhances stability and strength.
How to carry the L-sit out
- With your hands on the floor and fingers facing forward and arms completely stretched
- Lift your legs up until they are parallel to the floor
- Then hold
- Plank Pull Through: This exercise works on your core by making it stay locked while the weight is moving from side to side.
How to carry out the Plank Pull Through
- Start in the high plank position with a dumbbell to the side of one of your palms
- Reach underneath the torso with the opposite hand to the dumbbell and drag it underneath the body.
- Maintain the hip position and keep the body in line for the entirety of your set.
- Crunches: They are exercises that strengthens the core. If you sometimes encounter low back pain, try out crunches with care by moving slowly and starting with a few reps.
How to carry out the Crunches
- Begin while on your back
- Bend your knees and plant your feet on the floor at hip width
- Line up your head and spine
- Cross your arms across your chest
- Make your core tight and relax your neck and shoulders
- Tuck in your chin and lift your upper back
- keeping your lower back, pelvis, and feet on the floor, Pause.
- Gradually lower your upper back to return to the starting position.
- Begin with 1 set of 8–12 reps.
- Bicycle crunch: This exercise works on the obliques, rectus abdominous, and hips
How to carry out the Bicycle Crunch
- Begin with your back on the floor
- Your left knee bent and drawn toward your chest.
- Keep your right leg straight and slightly lifted off the floor
- Place your hands behind your neck or the lower part of your head
- Make sure you are careful not to pull on your neck while you do this move
- With your left knee bent and your right leg straight, lift your right shoulder off the floor and move your right elbow toward your left knee.
- While you bring your right shoulder back to the floor, stretch your left leg as you are bending your right knee and bringing it toward your chest.
- As your right knee moves farther in, lift your left shoulder off the floor and move your left elbow toward your right knee.
- Begin with 3 sets of 12 alternate repetitions
With these different gym exercises for core strength and stability, you can build your core muscles. Remember to carry them out with the guidance of an expert and follow the right procedure to get the required results from your work out sessions.
You can start your workouts for core strength gradually with the core exercises you can cope with and then move to the others when you think you are set for them.